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Southwest Breakfast Sandwiches

Easy make-ahead wholesome southwest breakfast sandwiches are low on calories and high in protein. Make several and have them ready for the whole week. 

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Sometimes farming can be as emotionally draining as it is physically demanding. Of course the big adventures never find me with a camera and the hours we worked in the cold and wet to save our herd bull’s life may not have been the time to share our struggle anyway.

Your cow died? Yep. It may not seem like a big deal, but Francis (we name our bulls after the farmers we buy them from) was with us for 10 years and practically a member of our family.He was gentle and kind. You could pet him if you were careful and he never gave us a minute’s problem. And he gave us beautiful calves like these every year.


Of course 10 years is a long time to be working with the ladies and he was finally overcome with sickness. Our kids took it really hard and we tried to explain–that’s the up side and the down side to life on a farm, I think.

You learn early about the cycle of life, about the miracle of birth, and death–and what seems unfair. Then you learn to live with it. It’s a good metaphor for life and a lesson my kids need from time to time. As farm kids, it’s sort of a rite of passage we all go through.

Now we get to start the process of choosing a new bull, getting to know his personality, and don’t forget forking over at least $1,000–maybe $2,000 for him. I’m not looking forward to that part, but we will be a whole herd again soon and we will learn to like our new member just as well.

If my husband and I had known that we were going to spend 6+ hours wading through creeks, coaching, pulling and worrying over a cow, we would have eaten our Wheaties–or at least a protein-packed breakfast sandwich. I  make these sandwiches and freeze them once they are assembled. Just wrap them in a paper towel and defrost them for a minute or so, then warm them on regular power for about 60 seconds or until your cheese is warm and melty.

Shave even more calories by using egg whites and low calorie English muffins. Oh–to make the eggs easier, I break them all into the pan, scramble them and then using a spatula, divide them into sandwich-size portions. Don’t you dare make them one at a time. Gasp.

Southwest Breakfast Sandwiches

Easy make-ahead wholesome breakfast sandwiches are low on calories and high in protein. Make several and have them ready for the whole week. 
Prep Time 20 minutes
Cook Time 15 minutes
Total Time 35 minutes
Servings 6 people
Author Rachel Ballard


  • 6 English muffins split
  • 5 whole eggs or egg whites beaten
  • 1/2 bell pepper sliced into thin strips
  • 1/4 medium onion sliced thinly
  • 6 slices pepper jack cheese
  • 6 slices Canadian bacon
  • salt and pepper to taste


  • Place the split English muffins on a baking pan and broil until they are just crispy and slightly brown--about 5 minutes. Keep an eye on them though and don't let them burn. (This step is optional.)
  • In a small bowl, whisk the beaten eggs or egg whites with 1 tablespoon water and salt and pepper to taste.
  • Coat a nonstick skillet with cooking spray and add the eggs. Cook over medium low heat until the eggs are just set. Divide the eggs into muffin-sized squares with your spatula and lay one square on the bottom of your muffins.
  • Add one slice of cheese to each egg.
  • Wipe out your skillet and add the Canadian bacon. Cook over medium heat until the edges are browned--about 6 minutes and add to the cheese.
  • Finally, saute your peppers and onions in the same skillet over medium high heat until just softened--about 8 minutes and add a few slices to each sandwich.
  • Allow to cool slightly then wrap in plastic wrap and freeze until you're ready to serve.


Calories: 141kcal
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Course Breakfast
Cuisine American




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    1. How long do you recommend would it be ok to freeze them? And once their frozen and you are ready to heat them up and eat how long would you leave it in the microwwave?

    2. Hey Kimberly–great question. I’d say that these can be wrapped well in plastic wrap and then into a gallon freezer bag and frozen for up to a month. To heat, wrap them in a paper towel and microwave 1:30 and see how it is. If it’s still cold, continue 30 second intervals till it’s warmed through. 🙂 I hope that helps. –Rachel

  1. I like reading your stories. I live in a big city, across from a busy highway. It’s like a totally different world. I don’t know if I could live in the country, but if I did I would have a lot of animals and would also be very upset if my cow died. 🙁

    And you know, this basil plant I told you about, I still haven’t bought it 🙂 But it’s on my list as well as your breakfast sandwiches. 🙂

    1. Maria, if you will buy the basil plant, I’ll coach you through growing it. While you’re at it, buy several herbs and “we” will grow them together in one pot. Do you have a balcony or deck with sunlight? Even the front step will work if that’s all you have. Just wait until spring gets here–there’s so much to do on a farm. We are even considering raising our own Tilapia (on a very small scale) this summer. And just so you know, I can’t cross the street in a city. Truly. I’ve tried!

  2. 5 stars
    A sad story, not what I expect when visiting a food blog – I would be the same if i lost one of my dogs 🙁

    Onto more cheerful matters, these breakfast sammies look amazing and are making me think about sausage patties in english muffins 🙂

    1. I know it’s odd for a food blog, but I guess I’m not your typical food blogger. While our farm and our cattle bring in income, they are still special to us and it’s hard when things don’t go like we had planned. It’s just part of life for us Scott. And on that happier note, I do hope you like the sandwiches. They are pretty awesome even if I do say so myself!!

  3. So sorry about y’all losing Francis. We raise cows and just had to say goodbye last Friday to a cow we had for 14 years. Princess was originally our herd cow until she became too old to lead the group. She was always up for a head pet or a chin rub. We really miss her. Thanks for sharing all your wonderful recipes — we love them.

    1. Oh Gloria–then you know exactly how it feels! They really are special to our farming lives, aren’t they? But, dying is part of living and it’s something we learn to manage. I’m glad you are enjoying the recipes too–it’s such fun job sharing great food with great readers. Thanks for being a part of my little world!

  4. 5 stars
    Oh my what a wonderfully different life you have than mine! I drive into the city (Seattle), sit at my desk and stress over emails – you? you are raising cattle! But the one thing we have in common is the love of food including breakfast sammies. You have no idea my obsession with the breakfast sandwich – and these look divine!
    Take care,

    1. Don’t worry Kathi, I do my fair share of worrying over emails too. But I know one thing for sure. City life is NOT for me! I’m all about cows. And if you think this is very different, wait till spring gets here and we start gardening, canning and bailing hay. There’s always something going on out here. I hope you enjoy the sandwiches too! They’re super!

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About the Author

Rachel Ballard, RN, BSN brings more than 20 years of professional nursing expertise to Feast and Farm. With a love for nutrient dense foods that support wellness, she works to distill complex health information and current trends into recipes that fuel the best version of yourself. Read more about Rachel here.